7 Weeks to 100 Push-Ups: Strengthen and Sculpt Your Arms, Abs, Chest, Back and Glutes by Training to do 100 Consecutive Push-Ups

7 Weeks to 100 Push-Ups: Strengthen and Sculpt Your Arms, Abs, Chest, Back and Glutes by Training to do 100 Consecutive Push-Ups

Steve Speirs

Language: English

Pages: 51

ISBN: 2:00100937

Format: PDF / Kindle (mobi) / ePub

"As a symbol of health and wellness, nothing surpasses the simple push-up. It tests the whole body, engaging muscle groups in the arms, chest, abdomen, hips and legs." —The New York Times

If you're ready to massively increase your strength, follow the 7-week program in this book and you'll soon be able to complete 100 consecutive push-ups! You'll also transform your fitness, look great and feel even better as you sculpt every muscle from your neck down to your calves.

Offering several custom-designed, day-by-day plans, this book has something for everyone: from beginners embarking on a new workout regimen to athletes looking to enhance their strength training program.

Unleashing the power of the ultimate strength exercise 7 Weeks to 100 Push-Ups includes:

•Instruction on how to do a perfect push-up
•Muscle-by-muscle breakdown of strength-building
•Challenging push-up variations

over the ball and you are supported on your toes. 1 Breathe in and bend your arms to lower your chest to the ball until your elbows form a 90-degree angle. Maintain a strong core and do not allow your hips to relax and drop. Hold for one to two seconds at the bottom. 2 Breathe out and extend your arms to bring your upper body back to starting position. Feet on stability ball push-up This variation strengthens the chest, back and triceps and helps flatten the abdominal muscles.

programs aimed at beginners, two intermediate seven-week programs and two seven-week programs for the advanced athlete. It also features an easy-to-follow maintenance plan so you can stay on top of your newfound strength. PART 3 details several alternative push-ups for those who have mastered the traditional push-up and are looking for more challenging versions. Finally, the APPENDIX contains a log with which you can track your progress throughout the plan, a preliminary program for those not

back into a standing position. The movement should be smooth and controlled. Counter/table push-up Slightly more challenging than the wall push-up but still offering several degrees of assistance, the counter or table push-up is a very effective exercise that will target your upper back muscles and engage your triceps. Note: Please be sure the counter or table is stable and secure before you perform the push-ups. STARTING POSITION: Stand approximately 2.5 to 3 feet away from a

program.

sure your elbows don’t flare out past your hands. Maintain a straight line from your shoulders to your feet by keeping your abs tight. Do not raise your butt in the air or allow your back to sag to the ground. Maintain a straight line from your shoulders to your feet by keeping your abs tight. First, breathe in as you lower your torso to the ground, stopping when your elbows form a 90-degree angle and your chest is an inch or two from the ground. Keep your elbows close to your body for more